High FODMAPs

This is a list of common high-FODMAP foods, taken from the King’s College London FODMAP app.

It’s a pretty long list; don’t be put off. You’ll find after the first week or so, and the first couple of food shops, you’ll get a feeling for what is and isn’t high-FODMAP.

I’ll be doing another post on how to approach starting the low-FODMAP diet, as it can be pretty overwhelming. This post is designed to be a complete, comprehensive list you might want to use for reference, knowing that is written by scientists and dietitians.

Remember, though, that the concept of FODMAPs is relatively new and so I don’t doubt that there will be updates, amendments and revisions.

breakfast cereals like wheat bran, bran flakes, Weetabix, Shredded Wheat, All-Bran, Cheerios…if you’re not sure, look in the ingredients and wheat will be in bold

pasta

noodles (all apart from rice noodles)

gnocchi

Grains

barley

spelt

bulghar wheat

amaranth

freekeh

semolina

rye

couscous (an easy one to forget!)

Dairy products: lactose “FODMAP”

milk – very high in lactose which is a high-FODMAP sugar

buttermilk -this is often added to butters like sunflower and olive spread

milk powder – this is found in items like instant hot chocolate, Nutella and lots of other non-fresh products, so look carefully

milk solids – as in chocolate

condensed milk – as in dessert and baking

whey – found in protein supplements used in fitness. Try soya-based products instead

Drinks

coconut water

dessert wines

rum

certain teas: chamomile, fennel, oolong, chai, dandelion

the fruit juices of the unsuitable fruits (see below!)

Generally, drinks such as coffee, tea, fizzy drinks and alcohol will often make tummy symptoms worse, although they are not strictly “high-FODMAP”. It’s your choice: you could try to cut them out altogether when you’re in the Restriction phase or just keep them in moderation!

Fruits

apple

apricot

blackberries

boysenberries (how often do we have these anyway?!)

dates

figs

goji berries

mango

nectarine

peach

pear

persimmon

plum

prunes

sultanas

tinned fruits in apple or pear juice

watermelon

Veg

GARLIC

ONION includes shallots

cauliflower

artichoke

leek

mushroom (not mush room in the FODMAP diet for these!!)

the white bit of spring onions – the green bits of spring onions will become your best friends

Beans (beans, good for your heart; beans, beans, make you…) – legumes

baked beans

black eyed peas/beans

broad beans

butter beans

chickpeas (although small amounts of tinned chickpeas are okay)

edamame beans

kidney beans

lentils (again, small amounts of tinned lentils are okay) – the dietitians at KCL suggest that small quantities of lentils are okay for FODMAP-vegetarians)

soy beans (in general, soya-based products should only be consumed in moderation)

split peas

Other

marmite 😦

cashew nuts

pistachios

garlic powder – this is mostly hidden in flavoured crisps, so generally only ready salted crisps are recommended

sugar-free products, especially chewing gum

Sugars and sweeteners – generally these are words with complex names, so your best bet to avoid these is either to scan the product with the FODMAPs app or look over the ingredients list. Most packaged snacks will contain some of these: fresh is best! I’ve put this list here for completeness, although it’s difficult to know what to do with this. The bottom line is: do your best, try to eat fresh and make your own snacks where possible.